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  6. Arrowroot vs. Cracker

Arrowroot vs. Cracker — In-Depth Nutrition Comparison

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What are the main differences between Arrowroot and Cracker?

  • Arrowroot is richer in Folate, and Vitamin B6, while Cracker is higher in Vitamin B2, Vitamin B1, Iron, Phosphorus, Vitamin B3, and Manganese.
  • Arrowroot's daily need coverage for Folate is 62% higher.
  • Cracker has 4 times less Vitamin B6 than Arrowroot. Arrowroot has 0.266mg of Vitamin B6, while Cracker has 0.063mg.
  • Arrowroot is lower in Sodium.

We used Arrowroot, raw and Crackers, standard snack-type, regular types in this comparison.

Infographic

Arrowroot vs Cracker infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arrowroot
Arrowroot
5
:
5
Cracker
Cracker
Contains more Magnesium +38.9%
Contains more Potassium +284.7%
Contains less Sodium -96.4%
Contains more Zinc +28.6%
Contains more Copper +16.3%
Contains more Calcium +1900%
Contains more Iron +81.5%
Contains more Phosphorus +153.1%
Contains more Manganese +182.2%
Contains more Selenium +857.1%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Magnesium +38.9%
Contains more Potassium +284.7%
Contains less Sodium -96.4%
Contains more Zinc +28.6%
Contains more Copper +16.3%
Contains more Calcium +1900%
Contains more Iron +81.5%
Contains more Phosphorus +153.1%
Contains more Manganese +182.2%
Contains more Selenium +857.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arrowroot
Arrowroot
4
:
6
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +322.2%
Contains more Folate +267.4%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +672.9%
Contains more Vitamin B3 +157.1%
Contains more Vitamin B5 +42.8%
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +322.2%
Contains more Folate +267.4%
Contains more Vitamin B1 +190.9%
Contains more Vitamin B2 +672.9%
Contains more Vitamin B3 +157.1%
Contains more Vitamin B5 +42.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
4
Cracker
Cracker
Contains more Water +2471.7%
Contains more Protein +56.6%
Contains more Fats +13115%
Contains more Carbs +357.8%
Contains more Other +75.4%
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Water +2471.7%
Contains more Protein +56.6%
Contains more Fats +13115%
Contains more Carbs +357.8%
Contains more Other +75.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
2
Cracker
Cracker
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +163725%
Contains more Polyunsaturated fat +14179.3%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +163725%
Contains more Polyunsaturated fat +14179.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arrowroot Cracker Opinion
Net carbs 12.09g 59g Cracker
Protein 4.24g 6.64g Cracker
Fats 0.2g 26.43g Cracker
Carbs 13.39g 61.3g Cracker
Calories 65kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Arrowroot
Fiber 1.3g 2.3g Cracker
Calcium 6mg 120mg Cracker
Iron 2.22mg 4.03mg Cracker
Magnesium 25mg 18mg Arrowroot
Phosphorus 98mg 248mg Cracker
Potassium 454mg 118mg Arrowroot
Sodium 26mg 726mg Arrowroot
Zinc 0.63mg 0.49mg Arrowroot
Copper 0.121mg 0.104mg Arrowroot
Manganese 0.174mg 0.491mg Cracker
Selenium 0.7µg 6.7µg Cracker
Vitamin A 19IU 0IU Arrowroot
Vitamin A RAE 1µg 0µg Arrowroot
Vitamin E 3.03mg Cracker
Vitamin C 1.9mg 0mg Arrowroot
Vitamin B1 0.143mg 0.416mg Cracker
Vitamin B2 0.059mg 0.456mg Cracker
Vitamin B3 1.693mg 4.352mg Cracker
Vitamin B5 0.292mg 0.417mg Cracker
Vitamin B6 0.266mg 0.063mg Arrowroot
Folate 338µg 92µg Arrowroot
Vitamin K 69.3µg Cracker
Tryptophan 0.084mg Cracker
Threonine 0.193mg Cracker
Isoleucine 0.246mg Cracker
Leucine 0.471mg Cracker
Lysine 0.103mg Cracker
Methionine 0.112mg Cracker
Phenylalanine 0.331mg Cracker
Valine 0.294mg Cracker
Histidine 0.145mg Cracker
Trans Fat 0g 1.076g Arrowroot
Saturated Fat 0.039g 5.562g Arrowroot
Monounsaturated Fat 0.004g 6.553g Cracker
Polyunsaturated fat 0.092g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Arrowroot
53%
Cracker
Minerals Daily Need Coverage Score
27%
Arrowroot
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 700mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 5.523g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 5)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.